Refer to MASTER.
7/14: 129.2lbs
AP ROLL OUT:
Jul - add M3 CHO back (~150)
Aug - add 1/4c nuts at m5 (~170)
Sept - change M1 back to protein oats (with tea) and add second fruit snack bag and do one aloha bar + 1 chomps at m3
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AP Lvl 1
m1: *coffee protein shake, 1/2 protein bagel w/ pB
m2: meat, salad, 1/2 sweet tato, fruit snacksx1
m3: probar (20g), 1 piece of fruit, 1 serv CHO
m4: meat, veg, 1/2c whole grians
m5: applesauce
*~150cal back with m3 add
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CUT WO Prog:
- Mon - Lift10*|Zgym**20min/jr20/wd2
- Tues - wd2/JR20/back ext 3x10 #25
- Wed - climb g1
- Thurs - wd2/HSCTs x 12 alt
- Fri - climb g1
- Sat - wd2/row#26 x 10/10
- Sun - L10|Z20/jr20/wd2
*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)
*Finish with quad drop set
**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.
WO PROG:
2 lifts (G+H, Q+H) then ant tib & calf raise x 3 sets
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5min zwow type workout
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15min
4 zgym leg ex
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leg drop ext
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JR20
